Recommended Nutrition Intake for a Male at 40 Years Old

by Erin Coleman, R.D., L.D.

Proper nutrition can boost your energy levels.

Proper nutrition will help 40-year-old men look and feel their best. Eating healthy can also increase a man’s life expectancy by reducing his risk for obesity and other diseases. Unfortunately, Weight-control Information Network reports that 74 percent of U.S. men are overweight or obese. Keep your weight in check and ensure you are getting the proper nutrients by following the government's nutrition recommendations for your age group.

Calories

Although 40-year-old males need fewer calories than younger man, their actual calorie needs vary based on activity level. The Dietary Guidelines for Americans 2010 suggest 40-year-old men need about 2,400 calories per day if they are sedentary, 2,600 calories if they’re moderately active and about 2,800 calories a day if they are active on a regular basis. Overweight men seeking to shed pounds should aim for a reduced-calorie diet of about 1,200 to 1,600 calories per day, according to the National Heart, Lung and Blood Institute.

Protein

Men who eat plenty of protein are at less risk of the lean muscle mass loss associated with aging, according to a 2008 study published in the “American Journal of Clinical Nutrition.” The recommended dietary allowance, or RDA, for protein is 56 grams per day for 40-year-old men, which is a minimum protein requirement. A study published in a 2011 edition of the “Journal of the International Society of Sports Nutrition” reports that men who exercise regularly need 1.4 to 2.0 grams of protein per kilogram of body weight, or about 0.64 to 0.91 gram of protein per pound of body weight each day, which is about 106 to 150 grams of protein daily for a 165-pound man. Protein-rich foods include eggs, lean meats, seafood, poultry, low-fat dairy foods, legumes, nuts and seeds.

Carbohydrates

Carbs are a 40-year-old man’s main source of energy, and should make up 45 to 65 percent of his daily calorie needs, according to the Institute of Medicine. This means a man who eats 2,600 calories a day should shoot for 293 to 423 grams of carbs per day since carbs provide 4 calories per gram. Healthy carb-rich foods include fruits, vegetables, whole grains, low-fat milk, low-fat yogurt and legumes. Carbs to limit or avoid because they provide few nutrients include refined grains like white bread and white rice, added sugars, sweets and sugary drinks.

Fat

Fat should make up about 20 to 35 percent of a man’s calorie intake, according to Harvard Medical School, which is about 58 to 101 grams a day for men consuming a 2,600-calorie diet. Choosing healthy, unsaturated fats over saturated fats can help reduce cholesterol levels and your risk for heart disease. For example, pick plant-based oils, fish oils, nuts, seeds, peanut butter, olives and avocados over high-fat meats, butter, cream, regular cheese and other full-fat dairy products.

Vitamins and Minerals

Choosing a variety of whole grains, healthy protein foods, fruits, vegetables, low-fat dairy foods, legumes and healthy fats will help 40-year-old men meet their daily vitamin and mineral needs. Key nutrients to focus on include vitamin B-6, vitamin D and vitamin C, according to the Centers for Disease Control and Prevention. Ask your doctor if a multivitamin supplement is appropriate for you.

What's your dietary preference?

Gluten Free

Omnivore

Paleo

Vegetarian

Vegan

Which of these foods do you like to eat?

Fruit

Legumes

Meat & Poultry

Fish

Nuts & Seeds

Vegetables

Healthy fats

What kinds of foods would you like to incorporate more in your diet?

Healthy fats

Vegetables

Meat, Poultry & Fish

Grains

Fruits

Which of these fats do you like?

Olive oil

Avocados

Salmon

Olives

Sesame oil

Almonds

Which of these vegetables do you like?

Broccoli

Kale

Carrots

Peppers

Sweet potatoes

Which of these proteins do you like?

Beef

Chicken

Tilapia

Turkey

Eggs

Pork

Which of these grains do you like?

Whole wheat

Brown rice

Oatmeal

Cous Cous

Bulgar

Which of these fruits do you like?

Apples

Bananas

Pears

Kiwis

Oranges

Peaches

Pomegranates

Berries

Which of these foods do you like to eat?

Fish

Nuts

Vegetables

Meat & Poultry

Fruits

These are kinds of fish you can eat on a Paleo diet. Which do you like?

Halibut

Red Snapper

Tilapia

Salmon

These are some nuts you can eat on a Paleo diet. Which do you like?

Almonds

Cashews

Pistacios

Walnuts

These are some vegetables you can eat on a Paleo diet. Which do you like?

Broccoli

Peppers

Kale

Carrots

Lettuce

Cabbage

These are some proteins you can eat on a Paleo diet. Which do you like?

About the Author

Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.

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